Healthy eating to prevent stroke Did you know? Eating certain foods can help protect you against stroke. Cutting back on salt, sugar and trans fat can decrease your risk for stroke. Healthy eating … 1. Eat vegetables and fruits every day. 2. Cook more often at home and rely less on convenience foods (processed foods or take-out meals). 3. Reduce the amount of salt (sodium) in your diet. 4. Choose whole grains over white or processed grains. 5. Include healthy fats. 6. Eat a variety of protein-rich foods, limiting red meat, and avoiding processed or cured meat products. 7. Limit the amount of alcohol and sugar you have. Make minimally processed foods (whole foods, mainly of plant origin) the basis of your diet most of the time. This handout will show you how!
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Healthy eating to prevent stroke · Healthy eating to prevent stroke Did you know? Eating certain foods can help protect you against stroke. Cutting back on salt, sugar and trans
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Healthy eating to prevent stroke
Did you know?
Eating certain foods can help protect you against stroke.
Cutting back on salt, sugar and trans fat can decrease your
risk for stroke.
Healthy eating …
1. Eat vegetables and fruits every day.
2. Cook more often at home and rely less on convenience foods (processed foods or take-out meals).
3. Reduce the amount of salt (sodium) in your diet.
4. Choose whole grains over white or processed grains.
5. Include healthy fats.
6. Eat a variety of protein-rich foods, limiting red meat, and avoiding processed or cured meat products.
7. Limit the amount of alcohol and sugar you have.
Make minimally processed foods (whole foods,
mainly of plant origin) the basis of your diet most of the time. This handout will show you how!
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Cooking dinner more frequently at home helps you reduce the amount of salt (sodium), sugar and trans fat in your diet and increases the amount of fibre you eat. All of these can help you reduce your risk of stroke.
Tips for cooking at home!
Plan ahead for meals you will have during the week. By planning ahead you will know what you are cooking instead of ordering in last minute! It will also help you to plan your grocery shopping and stock your pantry.
Cook big batches of soups, stews or chili on your days off and then take a welcome break from cooking on busy days.
Cook once. Eat twice. Make more food than you need for one meal and have a second prepared meal for the next night.
Shop for healthier convenience foods such as frozen or pre-cut vegetables, plain frozen fish fillets, shredded cheese and canned legumes (such as kidney beans, chick peas and lentils).
Forget the cafeteria! Pack good food fast with
“planned extra” leftovers for lunch
Cook extra chicken for dinner. For lunch, wrap the chicken in soft tacos with crunchy cabbage and shredded carrots, sprinkle feta and a big squeeze of lime.
Roast extra root vegetables. Layer them on crusty whole wheat bread with hummus and baby spinach for a delicious sandwich.
Toss extra cooked whole wheat pasta with pesto, cherry tomatoes, lentils and small chunks of cheese for a protein packed salad.
Grab-and-Go snacks
Stock your kitchen with good-for-you snacks like veggies, fruit, yogurt, cheeses, hard boiled eggs, seeds and whole grain crackers.
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A high sodium intake can contribute to high blood pressure. Most Canadians get too much sodium in their diet.
Cooking at home and preparing meals from scratch is one of the best ways to reduce your sodium intake.
As you can see by the diagram below the majority of sodium in our diet comes from processed foods. By limiting processed foods and cooking at home using whole foods, you can significantly lower your sodium intake.
Sources of sodium in our diet
Sodium in processed
foods – 77%
Sodium (table salt)
added to table or
cooking – 11%
Sodium naturally found
in whole foods – 12%
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What choices can I make to reduce the amount of sodium in my
diet?
Limit convenience or processed foods like regular canned soups, spaghetti/tomato sauce, frozen dinners, soy sauce, jarred and canned foods. Many of these items can be made at home. Choose lower sodium options.
Tomato
One medium
11 mg sodium
Canned Tomatoes - No Added Salt
(1/2 cup)
20 mg sodium
Regular Canned Tomtoes
(1/2 cup)
342 mg sodium
Limit snack foods like chips, pretzels, microwave popcorn, salted nuts and crackers.
Avoid processed and cured meats (sausage, bacon, deli meats, hot dogs, ham and pepperettes)
Season foods more often with herbs and spices.
o Try cinnamon or allspice on baked squash or sweet potato. Experiment with seasonings, spices and vinegars.
o Lemon juice and parsley taste great on baked fish.
o Balsamic vinegar makes vegetables such as broccoli or asparagus very flavourful.
o Onion flakes, turmeric or chives are all great options as well.
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Whole grains contain more fibre, vitamins and minerals than refined processed grain products (such as white bread, white rice, white pasta). They include brown rice, quinoa, couscous, rye bread, whole grain bread, whole grain pasta, bulger, barley, buckwheat, and oats.
More fibre helps us feel full longer and this can help you reach a healthy weight. Fibre is found in vegetables and fruits as well as whole grain products.
Tips for eating more whole grains:
When reading the ingredient list the first item should state some type of whole grain. Look for words like “whole grain” or “whole oats”.
Watch for words like “enriched”, “multi-grain”, “stone ground”, and even “whole wheat”. These do not always mean whole grains are in the product.
If this all seems too confusing you can look at the Nutrition Facts Labels and choose grain products that contain the most fibre. This is usually a good sign the product is whole grain
If your family is not ready to move to a whole grain pasta yet, try using half white and half whole grain pasta when cooking.
How can I make fats and oils part of a healthy diet?
Healthy fats and oils come from plants and fish. Choose the majority of your fats and oils from sources such as olive oil, avocado oil and sesame oil, nuts, seeds, avocados and fish high in omega 3 fatty acids such as salmon, mackerel, anchovies, sardines and herring.
Include moderate amounts of whole eggs and dairy products such as cheese, milk and yogurt.
Skip the low fat version. These processed foods are often high in refined carbohydrates and added sugar instead of fat.
Avoid trans fats in processed foods. Partially hydrogenated oils is another term for trans fats. Trans fat is found in partially hydrogenated margarines, deep fried foods (such as French fries and doughnuts) and many packaged crackers, cookies and commercially baked goods.
Remember…
Fat has more than twice the amount of calories by weight than carbohydrates or protein.
You can end up eating a lot of extra calories when you choose high fat foods often. Extra calories can make losing weight difficult or can cause you to gain weight.
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Add beans such as chickpeas, navy beans, black beans or kidney beans to any salad, pasta or rice dish.
Make a tasty pinto bean spread. Cook chopped onion and garlic in a small amount of oil. Add one can of rinsed and drained pinto beans and 2 Tbsp (30 mL) of water. Mash all ingredients with a fork. Spread the mixture on sandwiches or
use baked tortilla triangles for dipping.*
Try veggie burgers!
o Mash one 19 oz (540 mL) can of black beans. o Mix in 3/4 cup (175 mL) cooked brown rice, 3 Tbsp (45 mL)
bread crumbs and one egg (beaten). o For flavour add chopped onion, garlic, cumin, lemon juice,
or chili powder. o Shape mixture into 6 burgers. o Bake in the oven at 350ºF (180ºC) for about 5 minutes on
each side or until firm.
o Add your favourite toppings and enjoy!*
Plan for meatless meals starting off once a week (Meatless Mondays) and build from there. Don’t know where to start? Visit http://www.meatlessmonday.com/ for ideas.
Try using nuts and seeds to replace meat or poultry
at meal times:
Unsalted nuts and seeds can make a nice addition to dishes such as stir fry, salad, soup or yogurt.
Natural nut and seed spreads can be added to toast, bagels, or English muffins to help make these foods part of a more balanced meal.
Simple ways to include more plant-based proteins into your
diet is by trying new recipes like:
Chili with kidney or pinto beans
Split pea, lentil, minestrone, or black bean soups
Veggie burgers
Stir fry with tofu instead of meat
Black bean enchiladas or burritos
Mexican style rice and beans
Animal based protein
Choose animal sources of protein such as fish, poultry, dairy
products, eggs, and red meat.
Tips for getting more fish in your diet include:
Wrap tuna or salmon plus your favourite veggies, like shredded carrot or cabbage in a tortilla. Roll up the tortilla tightly, slice into rounds and enjoy!
Mix mayonnaise and diced onions with canned salmon or tuna. Spoon the mixture into celery stalks for an easy snack.
Used canned salmon to make baked salmon patties. This is a quick, easy and inexpensive way of enjoying more of this heart healthy fish.
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Nutrition information on eggs has changed with new research. New research suggests that eating one egg a day does not increase the risk for stroke or heart disease.
Eggs can be part of a healthy diet. They can be used to make quick, easy and nutritious meals.
Tips for measuring a serving size
of a protein rich food
One serving size of:
meat, poultry or fish is the size and thickness
of the palm of your hand.
nuts and seeds is a ¼ cup.
nut or seed butter is 2 Tbsp.
cheese is about the size of your thumb or a 9 volt battery.
soy based meat alternatives and legumes is ¾ cup.
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Canada’s Food Guide - Make it a habit to eat vegetables, fruits,
whole grains and protein foods
“Eat food…not too much…mostly plants”. Michael Pollan
Moving toward a whole food, plant-based diet means that most of your food choices come from minimally processed foods, which will decrease your risk of stroke.
Keep in mind you do not have to overhaul your diet overnight.
Making small realistic changes that fit into your life over time will
help you develop healthy eating habits that will last.
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The Heart & Stroke Foundation of Canada – lots of recipes here! www.heartandstroke.ca
Hamilton Health Sciences Patient Education Library For more detailed handouts about blood fats, omega-3 fats, salt and more! www.hamiltonhealthsciences.ca/patient-education-library/
UnlockFood.ca Where you’ll find information on nutrition, food, healthy eating, and how to connect with a dietitian. 1-866-797-0000, www.unlockfood.ca
Dietitians of Canada: Cookspiration Get fresh meal ideas to fit with your mood and schedule. http://cookspiration.com/
Pulse Canada Learn more about Canadian pulses, also known as lentils, dry peas, beans and chickpeas, and how to cook with them. http://www.pulsecanada.com/
UnlockFood.ca Vegetarian Want ideas on how to add variety to your protein choices? https://www.unlockfood.ca/en/Recipes/Vegetarian.aspx?page=3
When ready to eat, empty contents of the jar into a large bowl with a lid. Put the lid on and shake contents until all mixed together. Empty contents onto a plate.
Enjoy.
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